Being a new mom is a feeling like no other. You’re overwhelmed with joy, and you’re stressed, all at once. Most certainly, your child has become the top priority in your life, as it should be. However, it’s important to remember that you can only take care of your child when you’re taking care of yourself. There are a lot of things that you can focus on to keep yourself healthy as a new mom, but let’s start with fitness. If you can’t seem to find time for fitness, here are a few quick and effective workouts for new moms that have been tried and tested.

5 Quick And Effective Workouts For New Moms

Brisk Walking

Whether you’re new to exercising or are trying to get back to your older fitness regime, brisk walking can be a great way to keep yourself fit as a new mom.  It is one of the workouts that is not only time efficient but can also be done with a baby. It can also be a feasible option if you are not ready to jump back into vigorous exercise and workouts just yet. Try to brisk walk for at least 30 minutes a day to keep your heart rate elevated.

Choose whatever time works best for you whether it's early morning, afternoon,  evening, or even an after-dinner walk. Studies have shown that not only does brisk walking help with maintaining a healthy body weight but can also aid in diseases such as cardiovascular ailments, type 2 diabetes, and fat loss. This can be a fun way for you to fit in a quick workout on the go while handling your mom's duties. Just remember to supplement your exercises with a personalized nutrition and wellness plan to keep yourself healthy and regain your strength.

Cow and Cat

Pregnancy can be hard and your body needs time to adjust to the new changes that it is going through. That is why it is important to slowly introduce your body to exercises that it finds comforting and easy to do. Cow and cat pose is a great way to introduce stretching into your workout routine. This pose will help to strengthen your core muscles, along with your spine. It also helps promote relaxation of the body and overall circulation.

To practice this pose start by getting on the floor on your hands and knees. Ensure that your spine is straight, and you’re looking down at the floor. Hold the position for a few seconds and then slowly look up towards the ceiling and curve your spine upwards. Hold this pose for a few seconds before coming back to the original position. Remember to keep your breathing in check, inhaling at every downward pose, and exhaling every time you go up. Try to inculcate this stretching pose into your workout with at least 3 sets and 10 reps for stronger spine and core muscles, your body will thank you for it.

Squats

Squats can be difficult to do immediately after having a baby.  Try to go at a pace that feels comfortable to you and focus on increasing the number of squats,  rather than focusing on the duration. There are many varieties of squats that you can do,  including imaginary chair, bodyweight squat, wall squat, and split squat. Squats are a great way to strengthen your pelvic muscles as a new mom. Using a sturdy squat rack can help you feel more stable and safe, making it easier for you to get stronger and more confident while doing squats as you work on your fitness after becoming a mom. 

Remember to keep your legs far apart, bend your knees,  keep your spine straight, and align your chest. You can also use your arms to balance yourself by keeping them straight in front of you on the same level as your chest. Avoid doing this exercise if you feel any discomfort or pain during the exercise. The idea is to slowly build your strength after the pregnancy, and enhance your fitness level gradually. 

Planks

Planks can be a great way to get all your muscles involved in a workout without spending too much time on the routine. While every minute in a plank can feel like an hour,  it is actually a very simple and quick way to get some effective workout into your day. Planks focus on engaging your core muscles, glutes, and biceps, giving your body more strength and promoting endurance for heavier workout routines.

To get started, lie down on the floor on your stomach, extend your legs backward, and your arms forward. Now gently, align your forearms under your shoulders and try to lift your torso up from the ground, while holding your legs and hands in the same position. Try to hold the position for 30 seconds to 1 minute, and do at least 3 sets of the exercise. Gradually increase the duration of the exercise and try to hold the position as long as you can. All you need is a yoga mat and a little dedication. However, stop immediately if you feel any discomfort.

Postnatal Yoga

As a new mom, you might be struggling with stress. If you’re thinking of going back to exercise, and are looking for a way to relieve some of the pressure, a postnatal yoga class can be a great choice. Whether you want to do it online or offline, it’s your choice. The yoga class will give you an opportunity to meet more new moms like you and will help relieve stress, both physical and mental.

Yoga promotes flexibility and endurance, strengthens your muscles, and helps you achieve that glowing new mom look. The exercises in postnatal yoga classes are curated for new moms, which will help you find your groove, and improve your physical health. If you want, you can also sign up for a baby and me yoga class, where you’ll get to spend some quality time with your cutie and get in a quick and effective workout.

It’s A Wrap

Being a new mom can be tough. But exercise can help you in many ways. Whether you’re struggling with sleepless nights, feeling low on energy, struggling with postpartum depression, or looking for a way to get back into the groove of workouts, these quick and effective workouts will help you navigate the labyrinth of taking care of yourself as a new mom. Stay strong!